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Quads

Crab Toe Touch

Crab Toe Touch

A.

Sitting on ball, walk feet forward until ball rolls just below shoulder blades; place fingertips behind head with elbows bent out to sides to start. Lift and extend left leg as you reach right hand to touch toes. Switch sides; repeat. Continue alternating sides for 1 minute.

Assisted Pistol Squat

Assisted Pistol Squat

A.

Stand on left leg behind ball with right leg extended and heel on ball, hands in fists at chest with elbows bent to start. Bend left leg as much as you can. Repeat for 30 seconds. Switch sides; repeat.

Split Lunge

Split Lunge

A.

Stand on right leg in front of ball with left leg bent behind you and shin and toes pressing into ball, hands on hips to start. Bend right leg, pushing ball back with left leg. Repeat for 30 seconds. Switch sides; repeat.

Crab Toe Touch

Crab Toe Touch

A.

Sitting on ball, walk feet forward until ball rolls just below shoulder blades; place fingertips behind head with elbows bent out to sides to start. Lift and extend left leg as you reach right hand to touch toes. Switch sides; repeat. Continue alternating sides for 1 minute.

Assisted Pistol Squat

Assisted Pistol Squat

A.

Stand on left leg behind ball with right leg extended and heel on ball, hands in fists at chest with elbows bent to start. Bend left leg as much as you can. Repeat for 30 seconds. Switch sides; repeat.

Split Lunge

Split Lunge

A.

Stand on right leg in front of ball with left leg bent behind you and shin and toes pressing into ball, hands on hips to start. Bend right leg, pushing ball back with left leg. Repeat for 30 seconds. Switch sides; repeat.

First Exercise Test

First Exercise Test

A.

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B.

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Halftime Lunges

Halftime Lunges

A.

Start with feet shoulder width apart, hands on hips.

B.

Keeping chest upright, step with right leg and bend knees to drop hips down until back knee grazes floor. That's 1 rep. Repeat on left, moving forward.

Flight Prep Squat

Flight Prep Squat

A.

Start with feet shoulder width apart, shoulders back, chest up. Hold weight vertically at chest height close to the body.

B.

Keeping dumbbell in front of chest, bend knees and bring hips back as you sink into your heels until elbows touch knees. Return to stand. That's 1 rep.

Low Lunge Into Push Kick

Low Lunge Into Push Kick

A.

Start in low lunge with left foot forward.

B.

Push into left foot to stand on left leg, kicking right foot forward (flexing heel), leaning torso back slightly with left elbow bent and left forearm in front of face, and pressing right palm down. Return to low lunge. Complete reps then switch sides and repeat.

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